Monthly Archives of : March, 2018

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 2 rounds warming up 250m row 20 db 1arm push press (10R + 10L) 15 banded good morning Specific warmup: 10-5-4-3-2-1 Deadlift […]

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10/10/10 Squat Therapy (wall facing squat) start 1-2ft away from the wall keep arms straight, above your head, and about […]

Bombers Crossfit – CrossFit Warm-up Warm-up (No Measure) Completed as a goup with empty barbell 5 back racked elbow rotations – (front rack mobility drill) 5 good mornings 5 back […]

Bombers Crossfit – CrossFit Weightlifting Deadlift (3 RM) Spend 15 minutes to work up to a new 3 Rep Max. Take no more than 3 heavy attempts. Metcon Metcon (AMRAP […]

Bombers Crossfit – CrossFit Metcon Dirty Thirty (Time) For Time: 30 Double Under 30 Box Jump (30/24) 30 C2B Pull Up 30 KB Swing (70/53) 30 Front Squat (135/95) 30 […]

Bombers Crossfit – CrossFit Metcon Metcon (AMRAP – Reps) 20 Min AMRAP as a team 100 Deadlift (135/95) 400m run as a team 100 wall balls (20/14) 400m run as […]

Bombers Crossfit – CrossFit Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 […]

Bombers Crossfit – CrossFit Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you […]